(Family Features) As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies.
A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.
A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest.
Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.
Ham and Broccoli Frittata
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4 (1/4 frittata per serving)
Cooking spray
2 cups frozen fat-free potatoes O’Brien, thawed
6 ounces small broccoli florets, rinsed in cold water, drained but not dried
8 large egg whites
1 large egg
4 ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes
1/4 cup fat-free milk
1/4 teaspoon pepper
Preheat the oven to 400 F.
Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.
In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.
In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well.
Bake for 15-18 minutes, or until the eggs are set.
Nutritional information per serving: 180 calories; 30 calories from fat; 3 g total fat; 1 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g protein; 210 mg phosphorus. Choices/Exchanges: 1 carbohydrate, 2 lean protein.
Source: American Heart Association and American Diabetes Association
